How to Break a Weight Loss Plateau on the Keto Diet

If you're stuck at a weight loss plateau on the keto diet, you're not alone. Many people do the same thing, and there are a few ways you can break through that plateau. Here are a few tips. Don't overeat fat or protein, and eat more carbs. Instead, look for ways to improve your overall health, as well as your weight loss. These strategies will help you maintain your healthy weight and feel great, while avoiding common diet problems.

Avoiding over-eating fat

While calorie restriction slows your metabolism, it can also cause weight loss plateaus. When your body runs out of fat stores, your metabolism slows down. This has been the traditional explanation for plateaus, but recent research suggests that weight loss stalls can also be the result of poor diet compliance. There are several factors that can throw you off track, including your lifestyle and dietary habits.

The first thing you need to do is cut down on the amount of dairy and nuts you eat. While most nuts and full-fat dairy are allowed on the keto diet, it's important to limit your dairy intake. While these foods are delicious, too much dairy can slow down your progress and lead to a weight loss plateau. Furthermore, if your dairy intake slips too much, you'll experience an increased number of cravings and lower lean body mass.

Another way to avoid the weight loss plateau is to increase your exercise level. Exercise has been linked to weight loss, but not for everyone. Exercising too little can reduce your metabolism by 15%. Over-exercising can lead to muscle atrophy and decreases insulin sensitivity, so you'll likely be more prone to fat storage. When you're stressed out, your body will automatically gravitate to comfort foods and crave them more often.

Avoiding over-eating protein

If you're looking to break through a weight loss plateau on a ketogenic diet, you have probably already heard that it's important to avoid over-eating protein. Unlike fat, protein has a thermic effect, which means that it requires energy to be converted into fuel. Unlike fat, protein takes 25 calories to convert from energy to fuel. That means that you should not eat more than 20 grams of protein at each meal.

Ideally, a person should rely on their body fat to power their daily activities. Too much dietary fat can prevent this process. Hence, the goal is to keep your fat intake moderate. However, you should also remember that fat doesn't count as 'free' food; it still contains calories. So, you should not exceed this amount. To avoid this, try to stick to your carb and fat intake limits.

While it's important to stay away from over-eating protein, many keto dieters worry that it will make the process of losing weight more difficult. In reality, however, this is not the case. Protein helps you feel full, helps you burn fat, and helps build muscle. In addition to its weight-loss-promoting effect, protein also contributes to the maintenance of muscle mass and increases resting metabolism. Despite the fact that dairy and nuts are calorie-dense, they're still considered keto-friendly foods. However, if you're sensitive to milk or other dairy products, you should try to limit these as much as possible.

Eating more carbs

A common problem for people following the keto diet is a "whoosh" effect, which means they've stopped losing weight despite having a low-carb diet. Although the diet reduces your intake of fat, it also causes a surge in water weight. Despite losing fat, the extra water weight you've gained while following a keto diet weighs you down as bloat. Having a keto plateau can be extremely frustrating and demoralizing.

While most nuts and full-fat dairy are allowed on the keto diet, it's easy to overdo it and end up stalling your progress. If you find yourself slipping into a plateau in your weight loss, reduce your dairy intake. Some fat-filled foods, such as cheese, can sneak carbs into keto-friendly food. Make sure you know your daily macros and stick to them.

If you're a beginner keto dieter, you may find it difficult to lose weight. This isn't the end of the world - there are plenty of strategies that work for the keto diet. Eating more carbs is one way to break through the plateau and continue losing weight. Adding more carbohydrates to your diet can help you lose weight without putting your body into a depressing state.